First Author: KatieG
Second Author: JessicaS
Diabetes
- "Diabetes mellitus is a disease that causes a disruption of normal metabolism."[1]
- The pancreas is an organ in the body that secretes insulin, which causes the cells to take in glucose. People who have diabetes cannot produce enough insulin, and glucose builds up in the bloodstream.
A Simple explanation of Diabetes
2 Types of Diabetes
- Type 1 Diabetes:
The body produces very little, if any at all, insulin. Therefore, the patient is required to take daily doses of insulin. Only about 5-10%
of diabetes patients have this kind.
- Type 2 Diabetes:
The body produces very little insulin and/or the cells are resistant to it. This type accounts for the other 90-95% of the people
with diabetes.
- One other type of diabetes is Gestational Diabetes, which can occur in pregnant women.
Prevention
- "Excercise makes cells more sensitive to insulin and helps stabilize blood glucose levels; it also helps keep body fat at healthy levles." [2]
- A diet high in sugar, carbohydrates, and fats are linked to diabetes.
- A diet high in fruits, vegetables, fish, and whole grains are preventative to diabetes.
- "Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes." [3]
Excercise
Guidelines:
- Discuss a workout plan with your doctor before beginning.
- Inject insulin in muscles that are not going to be worked out that day.
- Have snacks high in carbohydrates on hand during workout.
- Use higher repetitions and lower weight to prevent damage to blood vessels.
- Perform only "low-to-moderate-intensity activities."[4]
How it Helps:
- Improved use of insulin.
- Reduces body fat, which helps improve insulin sensitivity
- Increased strength of muscle
- Decreased blood pressure
- Better blood circulation
- Helps manage stress and anxiety
[5]
You may be at risk to get diabetes if you...
- Are older than 45
- Have excess body weight (especially around the waist)
- Have a family history of diabetes
- Have an activity level that is low
- Have a poor diet
- Have impaired glucose tolerance
Footnotes
- Fahey, T.D., Insel, P.M. & Roth, W.T. (2008). Fit & well: Core concepts and labs in physical fitness and wellness, Brief Edition (8th Ed.). Boston: McGraw-Hill Companies, Inc, p. 173. ▲
- Fahey, T.D., Insel, P.M. & Roth, W.T. (2008). Fit & well: Core concepts and labs in physical fitness and wellness, Brief Edition (8th Ed.). Boston: McGraw-Hill Companies, Inc, p. 173. ▲
- http://www.diabetes.org/food-nutrition-lifestyle/lifestyle-prevention/prevention/how-to-prevent-or-delay-diabetes.jsp ▲
- Fahey, T.D., Insel, P.M. & Roth, W.T. (2008). Fit & well: Core concepts and labs in physical fitness and wellness, Brief Edition (8th Ed.). Boston: McGraw-Hill Companies, Inc, p.200-201. ▲
- http://diabetes.webmd.com/guide/exercise-guidelines ▲